Guided Visualization For Deep Sleep

Take a moment to settle into a comfortable position.

Allow your body to begin to relax right where you are.

Taking a nice big deep breath in through your nose and out through your mouth.

Now choose a point or an object in front of you,

Something simple to rest your eyes upon.

It could be a spot on the wall,

A candle flame,

Or even a small object nearby.

Just allow your eyes to focus gently on the spot.

You don't need to stare too hard,

Just simply let your gaze rest there.

As you do,

Begin to let the edges of your vision soften.

Let your eyes drift ever so slightly out of focus,

As if you are gazing through the object rather than at it.

Notice how the world around that point begins to blur just a little.

As your vision softens,

Your body follows.

It releases,

Unwinds,

And loosens.

You might notice your eyelids beginning to feel heavier now,

And that's perfectly natural.

You're simply allowing yourself to relax.

To let go.

To sink just a little bit deeper into this calm,

Peaceful state.

Now as your eyes remain softly gazing,

Bring your awareness back to your breath.

No need to change it just yet.

Just simply notice the gentle rhythm that's already there.

Notice the coolness of the air as it enters through your nose,

And the slight warmth as you exhale,

And allow each breath to become a little bit slower.

A little bit deeper.

Feel your chest rise,

And your shoulders gently lift.

And then release,

Letting all the tension flow out with your breath.

Relaxing you even deeper.

Just continue to breathe in through your nose,

Inhaling calm,

And exhaling any tension in the body.

Inhaling peace,

And exhaling releasing any other tension in the body.

Each breath draws you deeper and deeper into the present moment,

Anchoring you right here,

Right now.

And with every exhale,

You may feel yourself softening a little bit more,

Settling a little bit deeper.

Your mind and body beginning to move together in one smooth,

Effortless rhythm.

And allow yourself to return to whatever breathing feels natural to you as you drift deeper and deeper into relaxation,

Allowing yourself to let go and relax.

Notice how relaxed you feel.

Now,

Using your imagination,

Imagine looking up into the sky and see if you can find a big white fluffy cloud.

Notice how relaxed you feel.

It gently floats,

Soft and inviting,

Drifting across the sky.

Now in a moment,

I'm going to ask you to do something that might sound a little unusual.

I want you to imagine yourself floating up towards the cloud.

As you reach it,

Gently sitting down upon the soft surface.

Notice what that feels like to sit on a cloud.

This cloud holds you perfectly,

As if by magic.

Perhaps it feels like a soft blanket that allows your body to just sink deeply into it comfortably.

Allow the cloud to absorb all your weight.

Feel so light and so free.

As though you have no weight at all.

You can become one with that beautiful,

Comfortable cloud now.

If you'd like,

You can even imagine wrapping the cloud around you,

Just like a warm,

Soft blanket.

Snuggling down deeper into it,

Feeling completely comfortable,

Completely safe,

And allowing yourself to get even sleepier.

The more comfortable you get,

Signaling to the subconscious that it's time to sleep.

It's such a peaceful and relaxing feeling,

As though your body is dissolving into the softness.

You're becoming one with that gentle,

Comfortable cloud.

And this cloud carries you effortlessly through the sky.

Soft,

Protected,

And serene.

Drifting and floating,

Floating and drifting.

Cloud gently moves gracefully over the land,

Over the valleys.

Carrying you safely and peacefully along.

Soft and protected,

Comfortable and safe.

Drifting and floating.

Floating and drifting.

Over the land,

Over the valleys.

Protected and safe.

And now,

As you continue to drift and float upon your soft,

Gentle cloud,

You notice the warmth of the sun above you.

And now,

Your cloud begins to rise higher,

Slowly and effortlessly.

Drifting closer to that golden,

Radiant light.

As you draw nearer,

You can feel the soft rays of sunlight touching your skin.

Warm,

Soothing,

Healing light.

It's as if each ray carries pure relaxation.

Pouring comfort and ease into every part of your body.

The sunlight begins to flow over the top of your head,

Melting away any tension that may have gathered there.

It moves gently across your forehead,

Smoothing out any tiny lines or creases,

Releasing all the tension from your brow.

And now,

That golden warmth moves down around your eyes,

Allowing them to soften completely.

Tiny muscles behind your eyes relaxing,

And your eyelids feeling comfortably heavy.

Bathed in calm,

The rays travel down into your cheeks and your jaw,

Even the small muscles around your mouth.

If there's any tightness there,

Allow to let it go.

Letting your jaw release,

Your tongue rest loosely,

Your entire face softening in the glow.

Allowing yourself to feel even sleepier.

And now the sunlight drifts down into your neck and shoulders,

And you can feel them letting go of all the weight they've been carrying.

Every ounce of tension simply melts away,

Blowing out and down through your arms.

The warmth moves through your arms,

Past your elbows,

And down your wrists,

All the way down to your hands and fingertips,

Each one relaxing deeply,

As if the sun itself is breathing ease into every cell.

Now the light moves down through your chest and upper back,

Spreading calm through your heart and lungs.

You might even notice your breath deepening naturally now.

Slow,

Full,

And easy.

As the sunlight fills your chest with peaceful expansion,

The warmth flows down your spine,

Releasing every muscle along the way,

Each part of your back loosening,

As if a soft wave of comfort is traveling downward,

Relaxing you even deeper.

The light moves down into your stomach,

Relaxing your abdomen,

Allowing your entire midsection to just rest and simply be,

And now the golden sunlight flows into your hips,

Softening and releasing any tension out there,

Through your thighs,

All the way down into your ankles and feet.

Every part of you is now bathed in sunlight,

Completely relaxed,

Completely at ease.

From the top of your head to the tips of your toes,

Your whole body feels warm,

Open,

And light,

As if the sunlight itself is gently holding you and comforting you.

Protecting you and filling you with deep peace,

And your cloud just continues to float and drift,

Drift and float,

Completely at peace.

Now,

In just a moment,

I'll begin to count down,

And with each descending number,

Your level of relaxation will double.

Want that to happen,

And allow that to happen.

Sinking deeper and deeper,

Deeper and deeper down.

Eyelids are feeling even heavier and more relaxed now.

Three,

Letting go of any tension or resistance in the body,

Safe to fully relax,

Two,

Getting even closer now,

One,

Drifting deeper and deeper into relaxation,

And zero,

Now peacefully and comfortably relaxed,

And now as you continue to rest upon your soft floating cloud,

Notice it slowly beginning to drift down,

Lower and lower,

Gently descending through the sky,

And below you can see a beautiful beach coming into view,

Soft golden sand,

The rhythmic shimmer of waves,

Rolling in and out along the shore,

Your cloud lowers you gently down until your feet touch the warm sand,

The sunlight above you is soft and golden now,

And a light breeze brushes against your skin,

Warm,

Calm,

And gentle,

And comforting,

You begin to walk slowly along the shoreline,

Each step sinking softly into the sand,

You can feel the warmth beneath your feet,

And the cool ocean air wrapping around you like a soft whisper,

And with every gentle wave that comes to the shore,

You can feel yourself relaxing even more deeply,

As if the ocean itself is breathing peace into you,

The sound of waves,

The scent of salt air,

The softness of the sand beneath your feet,

All working together to guide you deeper and deeper into rest,

Into sleep,

Up ahead you notice a wooden staircase leading down to a quiet hidden part of the beach,

You move toward it feeling completely at ease,

Ready to drift even deeper into this peaceful state,

Now in a moment you'll begin to descend these steps,

And with each number I count from 1 to 20,

You'll step down deeper and deeper into total relaxation,

With every number and every step,

Your mind will grow quieter,

Your body heavier,

Your thoughts softer and slower,

Allowing you to sleep even more deeply,

And now you go to take your first step,

Feeling your body begin to unwind completely,

To stepping down deeper into the comfort,

3 each breath slower and easier,

The gentle rhythm of the ocean in the background,

5 feeling completely supported,

Safe,

6 letting go of any remaining thoughts from the day,

7 your shoulders loose and heavy,

8 your arms and legs growing comfortably warm and relaxed,

The soft sound of the sea guiding you deeper and deeper,

10 halfway down now,

Drifting and floating peacefully,

11 your mind is calm and clear,

12 your heart steady and slow,

Completely relaxed,

13 your body feeling as if it's floating in perfect ease,

14 the air warm and soothing against your skin,

15 relaxing even deeper now,

16 your eyelids growing even heavier,

Allowing you to drift into sleep,

17 almost all the way down now,

Feeling so safe and so calm,

18 the soft sand beneath your feet again,

19 feeling comfortably relaxed,

And 20 stepping off the last stair,

Completely relaxed and at peace,

21 at the bottom of the steps you see a hammock gently swaying between two palm trees,

Perfect resting place just for you,

You make your way over and ease yourself into it,

22 feeling the fabric cradle you in the most comforting way,

And the hammock rocks slowly back and forth,

23 gently rocking you,

Allowing you to fall asleep,

Sound of the waves,

You can feel yourself melting into that motion,

24 so calm,

So peaceful,

As though the ocean itself is rocking you to sleep,

The gentle breeze brushes your skin,

25 the scent of the sea drifts around you,

And every sound only deepens your relaxation,

Your body is completely at rest now,

26 safe,

Warm,

And supported,

And quiet and still,

And as the hammock sways,

You can feel yourself drifting towards the most peaceful sleep,

27 now as you rest here,

Allow your subconscious mind to take care of you tonight,

Let it guide you into deep restorative sleep,

28 where your body can heal,

And your mind can rest,

And your spirit can renew,

You may now allow deep uninterrupted peaceful sleep throughout the entire night,

29 let every cell of the body rest fully,

Let every thought grow quiet,

Sleep deeply and peacefully until morning,

Waking refreshed when it's time,

And ready for a beautiful new day,

30 and now the hammock continues to rock slowly and gently,

As the sound of the waves carries you further into dreams,

Drifting and floating,

Floating and drifting,

Floating,

Peaceful,

Calm,

And safe,

Sleeping peacefully,

And sleeping deeply,